WOD – Sun, Sep 29

September 29, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-Up

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

“Misguided Dragon” (AMRAP – Rounds and Reps)

7:00 AMRAP

3 Deadlifts

6* V-Ups

30 Double Unders

Load: 315/205lb, 143/93kg

*V-Ups increase by 3 reps each set
Goal: ~7 Rounds

Stimulus: Posterior Chain + Midline

RPE: 8/10

Primary Objective: Unbroken Reps

Secondary Objective: Very minimal transition time between movements

“Misguided Dragon” (AMRAP – Rounds and Reps)

Level 2

7:00 AMRAP

3 Deadlifts

6* Alternating V-Ups

24 Double Unders

Load: 225/155lb, 102/70kg

*Alt V-Ups increase by 3 reps each set

—-

Level 1:

7:00 AMRAP

6 Sumo Deadlifts

6* Abmat Sit-Ups

60 Single Unders

Load: 60% of 1RM

*Abmats increase by 3 reps each set

—-

Masters 55+:

7:00 AMRAP

3 Deadlifts

6* Alternating V-Ups

24 Double Unders

Load: 185/125lb, 84/57kg

*Alt V-Ups increase by 3 reps each set

—

Competitor / Rx+:

Full Rest Day

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment:

7:00 AMRAP

3-6-9…..

Dual Dumbbell Deadlifts

V-Ups

*30 Double Unders Each Round

Load: 70/50lb, 32/22.5kg

Accessories *In Class (Checkmark)

3-4 Sets, For Quality

15 Weighted GHD Hip Extensions

100ft (30m) Sandbag Bear Hug Carry

Load: Choice

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch